6 Smart Ways to Jazz Up Greek Yogurt

Greek yogurt is a versatile and nutritious food, providing protein, calcium, carbohydrates and other important elements. The actual nutrition, however, depends on the type that you buy. For example, one 7-ounce container (200 grams) of plain low fat yogurt contains about 146 calories and provides 19.9 grams of protein, 3.8 grams of fat, and 7.9 grams of carbohydrate. You'll also benefit from 230 milligrams of calcium. If you choose flavored yogurt, your carb intake will be slightly higher. For example, one container (150 grams) of nonfat strawberry Greek yogurt provides 123 calories, 12.1 grams of protein, 0.2 grams of fat, 18.1 grams of carbohydrate, and 146 milligrams of calcium.

Regardless of the type you choose, low fat, full fat or nonfat, flavored or plain, there are many different ways to incorporate this creamy, delicious, dairy product into your diet.

1

Salsa

Tomato salsa in a bowl
Sean Russell/Getty Images

How do you make Greek yogurt taste better? I'm obsessed with salsa. I add it to tuna, use it in place of salad dressing, and spoon it onto my egg scrambles. So it was only a matter of time until I tried stirring some salsa into plain fat-free Greek yogurt. Well, the results were fantastic! It makes a yummy dip that's equal parts zesty and creamy. Perfect with cut veggies and baked tortilla chips. You can also use it in any place you'd use standard salsa, like as a topping for healthy Mexican dishes.

Tip: Try it with all sorts of salsa: chunky, spicy, verde, black bean & corn, and more!  

2

Ice Cream Toppings

Peanut butter

Verywell / Alexandra Shytsman

Start with fat-free vanilla Greek yogurt or the plain kind. Then sprinkle with decadent stuff like chopped baking chips (chocolate, peanut butter, or butterscotch), shredded sweetened coconut, sprinkles, and light caramel dip. Just don't add them all at once! Toppings like these bring a dessert feel to a protein-packed snack.

Tip: Give yourself a 50-calorie limit for the toppings, and add fresh fruit to make it more filling.

3

Avocado

Avocado

Verywell / Alexandra Shytsman

Avocado is a great source of healthy fats, but sometimes it can be easy to eat too much as a single serving is about 1/3 of an avocado. Make a little go a long way by mixing it into Greek yogurt for a delicious dip. It's like a fat-slashed guac swap! I love it with baby carrots and jicama sticks.

How-To: Mash up 2 ounces (about 1/4 cup) and stir into 1/4 cup fat-free plain Greek yogurt. Season to taste with salt, garlic powder, and chili powder. (1/2 of the recipe, about 3 tbsp.: 63 calories, 4g fat).

4

Freeze-Dried Fruit

Blueberrries in porridge
lightshows/Getty Images

Fresh fruit is obviously fantastic, but freeze-dried fruit is an unexpected and amazing treat. It’s crispy, flavorful, and low in calories. A 1/4-cup serving has just around 25 calories. Plus, there are tons of great flavor combos, so you can enjoy whatever you’re craving at the moment: tropical fruit, apple 'n banana, mixed berry, and more! 

This is different from traditional dried fruit which is condensed and has more calories per serving, around 100 per 1/4 cup.

5

Ranch Dressing/Dip Seasoning Mix

Bowl of herb yoghurt dip, cherry tomatoes and various vegetable sticks on wood
Westend61/Getty Images

Ranch dips and dressings can be high in calories and fat for a small two tablespoon serving. You can use low-fat or non-fat Greek yogurt to lighten recipes, while still providing delicious flavor and filling protein. Try it with red pepper strips and cucumber spears.

How-To: Stir 1 1/2 tablespoons ranch dressing/dip mix into 1 cup fat-free plain Greek yogurt. That’s it! (1/4th of recipe, about 1/4 cup: 42 calories, 0g fat)

6

Low-Sugar Fruit Preserves

Home-made raspberry jam
Gregoria Gregoriou Crowe fine art and creative photography/Getty Images

This is one of my favorite ways to infuse fun fruity flavor into plain fat-free Greek yogurt. Add a tablespoon of low-sugar preserves, stir it in, and you’ve got a customized snack. Try low-sugar apricot or grape. You can even mix flavors.

FYI: Each tablespoon of low-sugar preserves has around 25 calories. 

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2 Sources
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  1.  Yogurt, Greek, plain, lowfat. USDA FoodData Central. Updated 4/1/2019

  2. Yogurt, Greek, strawberry, nonfat. USDA FoodData Central. Updated 4/1/2019